Progression to Split Squat

Last week, we showed how we progress the split squat starting from body weight to a suitcase hold.

In case you missed it, here it is:

Once somebody has a pretty good grasp of those variations, we will progress to two kettlebells (sometimes dumbbells).  35# and more is the weight we like to see members hit before progressing. 

It’s important to note that you can use other types of resistance besides kettlebells.  Dumbbells, medicine balls, and sandbags are some other examples.  At First Capital Gym, we like to use kettlebells in these variations, especially the last one.

We like to use anywhere from 2-4 sets at 8-12 reps each set. 

Check out these variations here: 

Next week, we will show you the last progression that we will use in the split squat.

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